Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 15 Building an impressive "devil figure" (4)
Action 3: Stand with your feet apart.Hold an exercise bar in both hands on your shoulders (if you don't have an exercise bar, you can cross your hands and hold the flat end on your chest), keeping your back straight.Then stretch the waist to both sides, the movement should be slow, pay attention to the range, not to strain.Repeat this action 20 groups, [-] times in each group.

(2) upper abdomen
Action 2: Lie flat on the ground with your hands on your hips.Lift your legs up at a ninety-degree angle to your upper body.Use your abs to move your hips up and back down.Repeat this action for 10 sets, each set of 15-[-] times.

Action 90: The preparatory posture is the same as Action 1.Legs form a 3-degree angle with upper body.Then use the strength of the abdomen to lift the upper body, try to touch the position of the ankle with the hands, stay for 2 to 10 seconds, and then lower the upper body.Repeat this action for 15 groups, [-]-[-] times in each group.

Action 20: This is a static hold action, but it is quite difficult.Get on all fours, face the ground, support your body with your elbows and toes, and keep your body straight.Hold this position for [-] seconds or as long as possible.

(3) lower abdomen
Action 30: Non-general sit-ups.Why do you say "uncommon"?In the sit-ups in the physical education class, the arms usually touch the knees.But such exercise effect is not good.In the following actions, we just focus our minds on the abdomen, lift the upper body with the strength of the abdomen, and make it 60-5 degrees from the ground, stop at this angle for 3 seconds, and then fall.Repeat this action 15 groups, [-] times in each group.

Action 60: This action is a bit difficult.Lie flat on the floor, raise your thighs about 2 degrees, and keep your calves parallel to the ground.Cross your hands behind your head and lift your head off the ground.Hold this position and slowly extend your legs.Repeat this action for 15 groups, 20-[-] times in each group.

3. Buttocks

Action 3: Let's start with the simple one.Please lie flat on the ground with your knees bent and the soles of your feet touching the ground.Then straighten your hips up to the maximum (it is best to straighten up until your waist is in line with your thighs), and then fall back.Repeat this action for 20 sets of [-] times.

Action 90: Lie on your side on the floor, support your upper body with your elbows, and bend your lower legs.The upward leg straightens at a 2-degree angle to the body.Then raise and lower, repeat 20 sets of [-] times on each side.

Action 90: Lie on your side on the floor, with your knees at a 2-degree angle with your upper body, raise the upper leg and then lower it, paying attention to your two feet always in contact.Repeat this action 30 sets of [-] times.

4. Develop the habit of beautiful buttocks in life
Just think about it, if the originally slender figure is matched with a large buttocks, the damage to the overall image is self-evident.

You might say, daily life is so busy, where is the time to take care of the buttocks?But in fact, as long as you pay more attention to the details in daily life, you can easily tighten the buttocks muscles while handling daily affairs in life, which can be described as time-saving and effective.

(1) Collect when brushing your teeth and rinsing your mouth
a. When brushing your teeth, put your feet together, straighten your shoulders, and tighten your buttocks.

b. While gargling, relax the buttocks.

Repeat actions a and b to make the lines of the buttocks and thighs more attractive.

(2) When taking a bath and relaxing
When taking a bath, the mood is relieved, and it is a good time to build buttocks, because the body is warmed, blood circulation is better, muscle soreness can be easily relieved, and body swelling can also be eliminated.

a. Put a pool of warm water, sit in the bathtub, and straighten your legs.

b. Bend one leg and bend the body forward for about 10 seconds. The legs take turns to repeat the movement, which can tighten the muscles of the legs and buttocks.

To make the buttocks more slender, in addition to the above two methods that do not require extra time to do, the following actions can also achieve the effect by spending a little time every day.

(3) standing
a. Stand with your legs close together and your hands against the wall.

b. Pull one foot back for five seconds, return the foot to its original position, and repeat with the other foot.Do 20 reps on each foot.

Supine

a. Lie flat on the ground with your feet slightly bent, and your hands flat on your sides.

b. Use the waist force to lift the body up, and after maintaining it for about 5 seconds, put the body flat on the ground and repeat the movement 15 times.

(4) Prostrate style
a. Lie on the ground with arms and legs straight.

b. Use the waist force to pull up the body and hold for about 3 seconds.Repeat the action 10 times.

(5) Kneeling pose
a. Kneel on the ground and support the ground with both hands.

b. Bend one foot and stretch to the outside, and do it 20 times with the left and right feet in turn.

(6) Kicking style
Kneel on the ground, support the ground with both hands, straighten the body as much as possible, then straighten one foot and lift it up as much as possible, keep this movement until the feet are a little sore and limp, about 10 seconds.Repeat the action 20 times with both feet in turn.

5. Legs

(1) Front side of thigh

Action 3: Stand upright, with your right foot in front and your left foot behind.Bend the left knee slightly.Then do squats, paying attention to keeping your balance while squatting.Repeat 20 sets of [-] times on each side.

Action 3: Please sit on the floor with your feet together and your knees out.Keep your upper body straight and lift your hands forward horizontally.Then sit with your hips back.Repeat this action for 20 sets of [-] times.

Action 3: Stand upright with your legs shoulder width apart.Hold a fitness bar in both hands and put it on your shoulders (if you don't have one, you can fold your hands in front of your chest).Then squat down until your thighs are parallel to the ground.Repeat this action for 20 sets of [-] times.

(2) Back of thigh

Ask you to stand upright with your legs together, support the back of the chair, and then lift your left calf back and up, feeling the muscles in the back of your thigh tighten.Repeat this action 3 sets of 20 times.

(3) Inner thigh

Action 90: Please lie flat on the floor with your back close to the floor.Bring your legs together and lift them up, forming a 3-degree angle with your upper body.Then separate the legs as much as possible and close them again, repeating this action for 30 sets of [-] times.

Action 20: If you have a suitable ball to try, it should be very effective.Sit on the floor, put your hands behind your body, and lean your upper body back slightly.Bend your legs, hold a ball between your knees, squeeze inward until exhausted, and release.Repeat this action [-] times.

6. Thigh slimming exercise
Short skirts in summer are tempting girls' hearts in various fashion magazines, but thick thighs are protesting: Are we doomed to miss short skirts?In order to make your thighs beautiful, please follow along.

(1) Thinning the entire thigh
Stand upright with your hands on your sides.Bend your knees and touch your toes with your hands (at this time, don't use too much force).The trick is not to bend the back muscles, only the knees.Gently return to the original position.This action is about 3 seconds. When you first do it, aim to do it 1 times in 3 seconds, and then speed up when you get used to it.

(2) Thin inner thighs
Starting from an upright position, take a step forward with your right foot and gently bend your knees.Put your hands on your waist.Switch your left and right feet while jumping (note that your back should be straight at this time).Jump up while counting one or two and swap your feet.When you first started doing it, take it 1 times in 1 seconds as the goal and get used to it, then speed up.

(3) Internal and external measurement of thin thighs

Stand upright.Straighten your right foot and lift it to the right, while stretching your left hand and lift it to the left.At this time, pay attention to the balance of the body.The trick is to work hard on the legs.Gently return to the original position.Do the same on the other side. This action takes about 2 seconds.When you first started doing it, aim to do it 1 times in 5 seconds. After getting used to it, speed up.

7. Daily care skills for beautiful legs

If the human female body is the most beautiful masterpiece of the Creator, then it is the female legs, especially the exquisite calves, that can best reflect youth, fitness, charm and sexiness.When the human body is standing, a slightly protruding bone ridge can be seen in the front center of the calf, which bends slightly outward and forms a plump, smooth, rounded and graceful arc with the bulging part of the calf triceps muscle in the rear group, so that the whole The calf is slender and straight, quite slim.

If the calf is too fat or slender, it will affect the body shape of the calf. If you want to have a pair of beautiful and healthy calves, you must pay attention to the following exercises and maintenance in your daily life——

(1) Stand up on your toes repeatedly as soon as you have time, and then put them down again, so that you can exercise the plantar muscles and tighten the calf line. It is best to practice until the calf muscles are a little sore every time. Better results.

(2) When sitting and watching TV, move your feet up and down, please pay attention to the alternate movements of your feet, and exercise at an average speed of not less than 120 times per minute.After the exercise, if you feel tense calf muscles, you can use hot compress, pat or knead to restore relaxation.

(3) If the home has a wooden floor, try not to wear slippers and walk barefoot, which can stimulate the acupoints on the soles of the feet, which is good for health.Occasionally, you can lie flat and lift your legs up, which can promote blood circulation in the legs and avoid unsightly edema and dark purple in the legs caused by varicose veins. Pay attention to straightening the legs to keep the body stretched and balanced. With the help of the wall and the back of the sofa, you can Take it easy on this recreational activity.

(4) After taking a bath, don't use a towel to absorb the moisture on the skin too dry. At this time, quickly apply moisturizer on the clean legs, especially the ankles.Then gently knead the soles of the feet and toes for 5 minutes. In addition to promoting blood circulation, it is also very effective in treating visceral diseases.

(5) For the legs and feet with chapped and rough powdery keratin exfoliation, special care procedures are required: soak in warm water at 40 degrees for 10 minutes, scrub with a bath brush, and dry the water with a towel; parts with thick keratin You can use a scrub mask, wash it off after drying; then apply a thick layer of moisturizing oil, and put on cotton stockings; take a good rest for a night, and the appearance will be different the next day. After a week of continuous care, it will soon There will be tender and healthy skin.In order to avoid the smell on the feet after taking off the shoes, it is necessary to maintain the shoes well on weekdays.In principle, the shoes should be rested for 3 days after being worn for a day. When the weather is fine, put them in the sun for a while. Usually, you can use a dry cloth to wipe the inside and surface of the shoes, and then put them in a ventilated place.

8. Tips for leg care
(1) Using massage oil, massage from bottom to top.

(2) Relax the whole body when half sitting or lying down, especially the thigh and calf muscles. When sleeping at night, slightly raise the ankles to help eliminate foot swelling.

(3) Playing on the pedal machine is the most effective way to repair and improve your legs.

(4) The easiest way to always keep your legs warm is to cover your legs with a sweater.

(5) Soak the half body in hot water of about 38 degrees for about 20 minutes; or wrap the legs with plastic wrap for 20 minutes to make the calves sweat and help burn fat.

(6) Watching TV while taking a foot bath will not take up time.

(7) I usually walk in the morning and evening to work and home.

(8) Do acupressure on the weight loss points on the feet.

In short, don’t always be dissatisfied with your leg shape, and don’t envy the supermodels who have perfectly slender and smooth legs. In fact, as long as you pay attention to the maintenance of your legs and follow the above suggestions for two to three months, you can trust your legs. It will also be greatly improved.

(End of this chapter)